Home Workout Level 1: Start

No gym? No problem. Start is a beginner home program where every exercise has two options: just your bodyweight, or a resistance band and dumbbells. Mix and match however you like.

Your sitting room is plenty. Thirty-five minutes, three times a week, and you're on your way.

What you get

• 12-page printable PDF (US Letter, prints fine on A4)
• Free workout tracker app: log every set, rest timer built in, and switch between bodyweight and equipment any time
• 8 weeks, 3 workouts a week, 30–40 minutes each
• A bodyweight option and a band + dumbbell option for every exercise, side by side
• A video demo for every option: tap the link or scan the QR code
• Warm-up, cool-down, benchmark tests and a printable training log

Level: Beginner. Start here.

Instant download. You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.

Video demos are free YouTube videos from independent coaches, credited inside the guide. Check with a doctor before starting a new exercise program.